Your elbow is comprised of three joints in a single joint capsule. The elbow joint is involved in any pushing and pulling motion you perform with your arms and also in rotation of the forearm. According to "Gray's Anatomy," two of the joints in your elbow are hinge joints meaning they only have 1-degree of freedom, or one axis. The other joint is a pivot joint with one axis. Many muscles cross the elbow, but the biceps, triceps, brachioradialis and brachialis are the most well known. These muscles flex or extend the elbow joint along with the assistance of a few other smaller stabilizer muscles.
Dips
Dips are best performed on the specified dip machine at your gym. Some like to perform this exercise by using a weight bench; however, this modality requires extreme amounts of shoulder flexibility to avoid injury. The dip exercise primarily strengthens your triceps and anconeus at the elbow joint. It also stresses the deltoid, rhomboid, trap and lat muscles. To perform a dip, position yourself between the bars of the dip machine and grasp one with each hand. You may choose to suspend your bodyweight in the air or use the assistance platform to make the exercise easier. When you are ready to begin the exercise lower, or dip, your body towards the ground by bending your elbows. Once you reach about 90 degrees of flexion in the elbow joint or feel excessive stretch in the front of your shoulders, push your body upwards using your triceps. When your body cannot move any higher lower and repeat for repetitions.
Skullcrushers
Skullcrushers are performed while lying face up on a bench using either dumbbells or a barbell. This exercise challenges your triceps and anconeus muscles primarily at the elbow. Your pectorals, rhomboids, traps and lats are also used during the exercise. Before beginning this exercise push your barbell upwards from your chest and lock your elbows out to stabilize your weight. Next lower your barbell towards your head by bending your elbows and keeping them pointed towards your feet. Your upper arms should point straight up and a 90-degree angle should be formed between your upper arms and torso throughout the exercise. Once your elbows have bent 90 degrees and the weight is straight above your forehead, extend your elbows to straight to finish out the exercise.
Overhead Triceps Extension
Overhead triceps extensions place greater emphasis on the long head of your triceps muscle. This exercise also utilizes the anconeus and deltoid muscles. Begin an overhead triceps extension by picking up a dumbbell and hoisting it overhead and behind your neck. Hold on to a head of the dumbbell with both hands palms facing upwards allowing the other dumbbell head to hang straight down towards the ground. Your elbows will be bent and the dumbbell should be positioned behind your neck with your upper arms pointing straight up. Contract your triceps to extend the elbows up to straight and raise your dumbbell directly overhead. Once your arms are pointing straight up and your dumbbell is above your head lower it back to the starting position to finish.
Curls
Curls primarily strengthen your biceps and brachialis muscles; however your pronator teres also assists in the movement. One of the simplest exercises to perform, curls can be executed using either dumbbells or barbells. To perform a barbell curl stand while grasping a barbell and allow it to hang downwards towards the ground so that your palms face away from your body. Next contract your biceps muscles and curl the weight upwards by bending your elbows. Make sure not to allow your elbows to widen from your sides or move forwards during the lift to place the maximum amount of stress on your biceps muscles. Allow your weight to lower back to the hips to finish the movement.
Reverse Curls
Reverse curls isolate the brachialis and brachioradialis while decreasing the amount of stress imposed upon the biceps muscle. The only difference between the reverse curl and the regular curl is the positioning of the forearms and palms. For reverse curls you should grasp the bar with your palms facing your hips and perform the same movement as described for regular curls. Curl the bar upwards while keeping your elbows next to your sides and not allowing them to move forwards. Allow it to slowly return to the hips in a smooth controlled fashion before repeating for repetitions.
Hammer Curls
The hammer curl involves positioning your forearm in the neutral position used during hammering nails. During this curl your palms will face each other. The hammer curl utilizes the biceps, brachialis and brachioradialis primarily, while the pronator teres and supinator muscles stabilize the forearm. To perform a hammer curl use two dumbbells and hold them so that they point vertically up and down when you curl your elbows. Your elbows should remain next to your sides throughout the movement and your shoulders should not flex to move your elbows forward.
References
- "Strength Training Anatomy"; Frederic Delavier; 2001
- "Illustrated Essentials of Musculoskeletal Anatomy"; Kay Sieg, PhD & Sandra Adams, PhD; 2002
- "Gray's Anatomy"; Dr. Henry Gray, FRS; 1977
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